Bootcamp
Friday, July 24th, 2026 - Bootcamp
General Warm-Up
20 Butt Kickers
12 High Knees
2 Rounds
200m Run
10 Empty Bar Muscle Cleans
10 Empty Bar Squat Cleans
Strength
Every 1:30 Minutes On The Minutes X 6 Rounds
Cleans 2 Reps @ 75% 1 RM
WOD
For TimeWorkout Format
4 Rounds (Time Cap: 16 Minutes)
Elite
400m Run
10 Squat Cleans (135/95)
Competitive
400m Run
10 Squat Cleans (95/65)
Performance
400m Run
10 Squat Cleans (75/50)
Stimulus
1) Lifting Under Fatigue So Be Sure To Pick A Weight You Feel Very Comfortable With,
2) Consider Starting Slow Going Into The Run And As The Legs Recover Speed Up.
Accessory
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). 8-12 Turkish Sit Up
Even Minutes). 30-40 Seconds Farmer Hold
Cooldown
Hamsting Stretch
Quad Stretch